Crossfit Brent: Road to the Crossfit Games

Strength

1) Every 30 seconds for 5:00 (22 total reps): 2 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 1X5 @ 65%, 2X3 @ 70%, 2X3 @ 75%, 2X3 @ 80%. – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Conditioning

100 Double-Unders
25 Wall Balls 20/14#
75 Double-Unders
25 Wall Balls 20/14#
50 Double-Unders
25 Wall Balls 20/14#

For time.

*Rest 1 minute.

2 minutes ME Row/Airdyne for Calories (Airdyne is the preference).

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* Performance on met con today was off the charts.  Very happy with the result.

S:

1) 300# - This was heavy but completed

2a) 210/225/240/250# - rough

2b) 75/80/82.5/90#

C:

Time: 4:32 + 46 row calls (SMOKING Conditioning time.  All unbroken with 0 transition time.  Amazing performance today)